Diogo Dias

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Squat Cleans (ascending weights) :15s Handstand Hold OR Plank on… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) 5 sets x 5 Reps @60-65% of your 1-Rep max   Workout: For Time Buy In: Calorie… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2:… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) 5 sets x 5 Reps @60-65% of 1-Rep max   Workout: 4 Rounds… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Thrusters (ascending weights) :15s Wall Sit   Workout: For Time… Read more »

Warm-up: Group Dynamic KB Goblet squat tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side   Strength: Back Squat (12-15 Minutes) 5 sets x 5 Reps @60-65% of 1 Rep max   Workout: 20 Minute Ladder 2, 4,… Read more »

Warm-up: Group Dynamic Sumo inchworm Push ups – 5-4-3-2-1 Reps Banded Front Rack Stretch – 1 Minute Per side   Pre-Game: 3 Rounds 150 Meter Row OR 100 Meter Runner 3 Clean and Jerks (ascending weights) :15s Hollow Hold  … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Overhead Squats (ascending weights) :15s Plank on Hands   Workout: For… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) Build to a one rep max front squat *Week one of our next strength cycle, if a… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side   Pre-Game: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2: 6 Alternating Back Rack Lunges (ascending weights)… Read more »